Method
1 Make the croutons. Toss the small cubes of bread in a little extra virgin olive oil and bake in the oven at GM6/200C for 5-7 minutes. (Keep your eye on them as they can suddenly
burn!)

2 Turn the oven down to GM5/180C and roast the onion wedges for about 20 minutes.

3 In the meantime, grill the bacon until crispy and cut into strips.

4 In a large bowl combine the baby spinach, strips of crispy bacon and Brazil nuts.

5 On each plate, pile up some of the salad mixture and place a couple of pieces of the roasted onion on top. Drizzle with olive oil, balsamic vinegar and freshly ground black pepper.

6 Poach the eggs in a pan of simmering water and when ready place on top of the salad pile.

7 Sprinkle with the croutons.

Dr Clayton says

Spinach is an excellent source of beta-carotene and Vitamin C, while red onions are rich in the flavonoid quercitin, thought to be one of the most powerful cardio-protective substances yet discovered. Brazil nuts are one of the best dietary sources of selenium. They also contain Omega 6 PUFAs, as well as the antioxidant Vitamin E, which are all cardio-protective.

Dr Clayton says

highlights the benefits from the main ingredients in each recipe, and the symbols show how those foods can reduce major health threats. The more symbols, the stronger the protection.

Heart disease

Bowel problems

Joint damage

Skin ageing

Osteoporosis

Cancer

Brain function

Eyesight

Health benefits of selected foods

Click on the category to see the health benefits of foods widely used in the recipes.

EGGS

Eggs contain lecithin phospholipids which
increase levels of HDL cholesterol (the
‘good’ cholesterol). They also contain
carotenoids and the more intensely
coloured the yolk, the higher the
carotenoid content; free range eggs
contain higher levels of these valuable
micro-nutrients. Carotenoids have anticancer
properties and protect the eyes
and skin.

FISH Herring - Mackerel - Salmon - Sardines - Shrimps & Prawns

Herring are an excellent source of Omega 3 Polyunsaturated Fatty Acids
(PUFAs), which have strong cardioprotective
properties. PUFAs have also
been shown to reduce inflammation of the
airways and joints, and can help to reduce
the symptoms of asthma and arthritis.
Herrings also contain iodine (essential for
thyroid function); traces of selenium; and
a useful combination of calcium and
Vitamin D which can help to maintain
healthy bones.Mackerel: similar to herringSalmon: similar to herring. Wild salmon
are preferable to farmed, as they
generally contain significantly higher
levels of the valuable and cardioprotective
Omega 3 PUFAs. They also
typically contain higher levels of
astaxanthin, a carotenoid with antioxidant
and anti-cancer properties.Sardines contain some Omega 3 PUFAs,
also calcium and Vitamin D, and traces
also of iodine.Shrimps/prawns (especially fresh water)
contain betaine which can reduce blood
levels of the toxic compound
homocysteine, thereby reducing the risk
of heart attacks. Betaine is also found in
squid, mussels, oysters, sugar beet and
spinach, but is most easily consumed in
supplement form.

Apples contain the flavonoid quercitin,
which is anti-oxidant and probably cardioprotective,
Vitamin C and fibre (pectin)
which lowers blood cholesterol levels, if
consumed in sufficient amounts.Apricots are a good source of beta
carotene and fibre, and also flavonoids.Avocados provide a mix of monounsaturated
and poly-unsaturated fatty
acids (MUFAs and PUFAs) which are
cardio-protective. They also contain B
vitamins and Vitamin E.Bananas: an excellent source of complex
carbohydrates, and pre-biotics, as well as
being rich in potassium (which may help
reduce blood pressure) and dietary fibre.Blackberries: similar to blackcurrants.Blackcurrants contain high levels of
Vitamin C and flavonoids linked to
increased protection against heart
disease, various cancers and the loss of
vision that can accompany diabetes.Blueberries: similar to blackcurrants.Cherries (especially black cherries):
similar to blackcurrants.Citrus fruit (oranges, lemons, grapefruit,
etc) contain Vitamin C and flavonoids with
many therapeutic properties. They are
anti-inflammatory, cardio-protective and
probably have anti-cancer properties.Dried fruit: in general, a good source of
dietary fibre and flavonoids.Mangoes are an excellent source of beta
carotene, plus Vitamin C and dietary fibre.Pears contain Vitamin C, dietary fibre and
traces of B vitamins and some minerals.
Perhaps their most interesting ingredient
is the polysaccharides which form the
gritty particles in pear skin. These are
immuno-stimulants, similar to those found
in shiitake mushrooms (see below).Prunes have high levels of flavonoids,
and may also contain pre-biotic
compounds as well as dietary fibreRaisins are similar to red wine without the
alcohol, but contain more sugar! A good
source of flavonoids. Currants are
particularly good, sultanas less so. (Their
lighter colour indicates a lower level of
flavonoids.)Raspberries: similar to blackcurrants,
although not quite as good a source of
flavonoids.Redcurrants: similar to raspberries.Blackcurrants contain far higher levels of
the valuable flavonoids – as evidenced by
their darker colour.Strawberries contain Vitamin C and
some flavonoids.Tomatoes and tomato products are the
richest source of lycopene, a carotenoid
with strong cardio-protective and anticancer
properties.

Bread is a source of B vitamins, calcium
and magnesium. It also provides dietary
fibre. Wholemeal breads tend to provide
more of these micro-nutrients than white
breads. Granary bread is a rich source of
dietary fibre. It contains rather more iron
and zinc than white bread and also
contains B and E vitamins.

Brown rice provides dietary fibre, and a
range of B vitamins. Nutritionally superior
to white rice, which has a higher glycemic
index (see notes), brown rice also has a
more interesting texture.

Bulghur wheat: similar to brown rice.

Couscous: similar to brown rice.

Oats are a good source of dietary fibre,
and have been shown to lower blood
cholesterol levels. They contain beta
glucans, an excellent pre-biotic that
protects the lower bowel and liver,
together with B vitamins, some Vitamin E
and various minerals including traces of
chromium.

Almonds contain MUFAs and Omega 6
PUFAs, as well as Vitamin E, which may
help to prevent heart disease.

Brazil nuts contain MUFAs and Omega
6 PUFAs which may help to prevent heart
disease. They also provide Vitamin E,
which is additionally cardio-protective,
and high levels of selenium, a mineral
with powerful anti-cancer properties.

Artichokes (Jerusalem) are an excellent
source of inulin, a pre-biotic fibre which
protects the lower bowel, the liver and the
heart.

Beansprouts are a good source of B
vitamins and dietary fibre, with some
Vitamin C.

Beetroot contain a group of flavonoids,
which give them their intense red/purple
colour, the most prevalent of which is
called betalain. This flavonoid is not
thought to be particularly therapeutic,
however, as it is unstable.

Black-eye beans (or black beans) are a
good source of fibre. They also contain B
vitamins, and are an excellent source of
carbohydrates with a low glycemic index
(see Notes). They may also help to lower
blood cholesterol levels.

Broccoli is an excellent source of Vitamin
K, essential for healthy bones; sulphur
compounds linked to cancer protection;
the anti-oxidant Vitamin C; lutein, which
protects the eyes, and dietary fibre.

Carrots contain, as the name implies,
beta carotene. Darker red carrots contain
higher levels of this micro-nutrient, and
anyone lucky enough to be able to buy
West Indian carrots (which are almost
purple in colour) is getting maximum
carotenoids and taste! Carrots also
provide dietary fibre, and some Vitamin C.

Celery contains compounds that lower
blood pressure (if eaten in large quantities),
also fibre and traces of B vitamins.

Chillies provide flavonoids, and
capsaicins, which create the sensation of
'hotness'. They trigger histamine release,
which may make them troublesome for
asthmatics.

Chives: similar to onions.

Courgettes have traces of B vitamins
and minerals.

Cucumber contains traces of B vitamins
and trace minerals.

Garlic contains sulphur compounds
which may lower blood cholesterol levels.
These also have anti-cancer properties.

Haricot beans: similar to black-eye beans.

Kale is similar to broccoli, but generally
contains even higher levels of the same
micro-nutrients.

Kidney beans: similar to black-eye beans

Leeks: similar to onions

Lentils: similar to black-eye beans.

Mushrooms contain traces of chromium,
which may be helpful in adult-onset
diabetes.

Onions contain a flavonoid called
quercitin, which has anti-inflammatory
and cardio-protective properties. They
also contain pre-biotic fibres, other dietary
fibre, and some of the same sulphur
compounds that are found in garlic. Red
onions may contain slightly more quercitin
than white.

Peppers (red, orange and yellow) contain
flavonoids which are anti-inflammatory,
and have cardio-protective and anti-cancer
properties. The red peppers are, in
addition, a good source of beta carotene.

Potatoes have traces of Vitamin C and
the B vitamins. They have a high glycemic
index.

Shiitake mushrooms contain
polysaccharide molecules which act as
adjuvants, or immuno-stimulants. Similar
compounds occur in Echinacea, pear skin
and the cell walls of certain bacteria.

Spinach is a good source of beta
carotene and Vitamin C, which may help
to prevent cancers; lutein, which protects
the eyes; Vitamin K, essential for
maintaining healthy bones; dietary fibre;
and betaine, a valuable compound that is
both cardio-protective and immunosupportive.

Sweet potatoes are a rich source of beta
carotene; the deeper the colour, the
higher the beta carotene content.

Chocolate is now gaining acceptance as
a health food, especially dark chocolate.
This is due to its high content of antioxidant
flavonoids, which are cardioprotective,
cancer-protective and antiinflammatory.
The fat in chocolate (stearic
acid) is metabolised in the body to oleic
acid (as in olive oil), so that too may be
cardio-protective. Chocolate contains a lot
of calories, however, and the white and
milk chocolates in particular have a high
glycemic index (ie they increase blood
sugar levels); so don't overdo.

Grape juice (especially red grape juice) is
a good source of flavonoids shown to
reduce platelet stickiness. Similar to red
wine, but not quite as potent.

Green tea is another source of
flavonoids, considered to be cardioprotective
and cancer-protective. The
combination of flavonoids and fluorides in
tea probably help to ward off tooth and
gum disease.

Groundnut (peanut) oil: groundnuts are peanuts. Peanut oil is a reasonable source of
MUFAs, which are cardio-protective.

Nori seaweed is a good source of
minerals including iodine, zinc and
copper. It also provides traces of calcium,
iron, magnesium and potassium.

Olive oil contains mono-unsaturated
fatty acids (MUFAs), which can help
lower ‘bad’ cholesterol in the blood, and
flavonoids which are reported to reduce
the risk of colon and other cancers.

Salt: high sodium is a major cause of
raised blood pressure. Switch from table
salt to a low sodium/higher potassium
and magnesium salt alternative to help
reduce blood pressure.

Soy protein is derived from soya beans and has been proven to lower blood
cholesterol levels. It must, therefore, be
considered to be cardio-protective. Some
soy extracts contain isoflavones, reported
to alleviate pre-menstrual and postmenopausal
symptoms, which confer
additional cardio- and some cancer
protection. Some isoflavones (eg
genistein) have additional anti-cancer
properties. Last but not least, soy protein
is of a very high quality; its amino acid
composition means that it is regarded as
a complete protein, similar to meat or
egg, so is particularly suitable for
vegetarians.

Sunflower oil is a source of Omega 6
PUFAs and some Vitamin E.

Wine: red wine contains flavonoids, antioxidant
compounds with antiinflammatory
properties which reduce the
risk of heart disease and cancers. White
wine is not as good a source. For
maximal flavonoid levels, choose a wine
with the deepest red colouring: Cabernet
Sauvignon grapes tend to score
particularly highly.

Nutritional terms

Anti-oxidant

A substance capable of
neutralising free radicals, which could
otherwise cause tissue damage in the
body.

Carotenoids

A group of compounds
derived from foods which have antioxidant,
immuno-stimulating, anti-cancer
and other health-promoting properties.
Typically coloured, varying from red
(lycopene, astaxanthin) to yellow (lutein)
and orange (alpha and beta carotene).

Flavonoids

A group of compounds
derived from foods which have antioxidant,
anti-inflammatory, anti-bacterial
and anti-viral properties. They are also
anti-glycosylant, which means they help to
reduce the cross linking of collagen and
elastin which would otherwise lead to loss
of elasticity of the skin, arteries, etc.

Flavonoids are vital ingredients in our
diet. Often coloured, they range from
curcumin (yellow) to anthocyanins
(typically red, blue and purple).

Glycemic index

The extent to which the
carbohydrate elements in food increase
blood sugar levels. Refined carbohydrates
have a high glycemic index, while
unrefined carbohydrates have, in general,
a low one.

The high glycemic index of the Western
diet has now been identified as a
probable cause of Type 2 diabetes – so a
shift to a lower GI diet is strongly
recommended.

MUFAs

Mono-unsaturated fatty acids
contain a single double bond and are
liquid at room temperatures (eg olive,
peanut oils). They help to lower LDL (the
‘bad’ cholesterol).

PUFAs

Poly-unsaturated fatty acids
contain more than one double bond and
are liquid at room temperature (eg
sunflower, safflower oils).

Pre-biotic

A dietary fibre which
stimulates the growth of bifidobacteria
and other healthy bacteria in the gut.

Pro-biotic

Healthy bacteria, which are
consumed either in fermented milk
products or as supplements.

Quercitin

A flavonoid found in onions and
apples. Probably the quantitatively most
important flavonoid in the Western diet.

Saturated fats

They contain no double bonds.
Solid at room temperature, they are
mostly derived from meat and dairy
foods. The only plant sources of
saturated fats are coconuts and palm oil.

HEALTH DEFENCE BOOK

Click on the book picture below to read and download pdfs of chapters from Health Defence.

Dr Paul Clayton

Past President of the Forum on Food and Health at theRoyal Society of Medicine.

Read the Health Defence book FREE

“Heart disease, cancer and Alzheimer’s are three killers that only appear to be age related”, says Dr Paul Clayton, who has spent over 35 years researching health and nutrition. “Yes, they strike more often as people get older, but that’s not so much due to the passing of the years as it is to the accumulation of more and more damage to DNA and body tissues.”

“Prevent or slow that damage and you hugely increase your chance of staying healthy and disease free.”

His book, Health Defence, draws lessons from world-wide research on the societies and individuals who stay fit and healthy irrespective of age. It’s a blueprint for healthy living.

Health Defence is priced at £13.99 – but here you can read it FREE.

Just click on the cover for immediate access to the whole book.

“Dramatic in conclusion and impressive in scope.”

Dr John Marks, Life Fellow, Girton College, University of Cambridge

“Truly outstanding. A multitude of creative solutions for human health and wellbeing.”

David Richardson, Visiting Professor, Food and Nutrition Science, University of Newcastle

“This book is a must read for everyone … it will educate and inspire.”